TLR Coaching Monthly Newsletter -  National Nutrition Month

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Work on healthier lifestyle in National Nutrition Month

 

March is National Nutrition Month. This annual campaign is sponsored by the Academy of Nutrition and Dietetics. The focus of the campaign is designed to bring attention to the importance of making informed food choices and developing sound eating and physical activity habits. The theme for 2015 is "Bite into a Healthy Lifestyle," which encourages everyone to adopt eating and activity plans that are focused on consuming fewer calories, making informed food choices and getting daily exercise in order to achieve and maintain a healthy weight, reduce the risk of chronic disease and promote overall health.

 

To help you achieve your healthier lifestyle, dedicate yourself to make some changes:

 

Eat breakfast. Be sure to include lean protein, whole grains, fruits and vegetables. There is no better way to start your morning than with a healthy breakfast.

 

Make half your plate fruits and vegetables. This is an easy way to add more color, flavor and texture plus vitamins, minerals and fiber to your daily diet.

 

Watch portion sizes. Visit www.ChooseMyPlate.gov for ways to fill up your plate.

 

•Be active. Start small and work your way into a more vigorous plan to help lower blood pressure and control stress and weight. Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week.

 

Fix healthy snacks. Want a better way to sustain your energy levels between meals? Snack only when you are hungry. You can fit snack calories into your personal healthy eating plan without over-spending your day's calorie budget.

 

Get to know food labels. The Nutrition Facts panel is crammed full of useful information. Take time to look at it. These can really help you to stay on target.

 

Consult a registered dietitian nutritionist. RDNs can help you by providing sound, easy-to-follow personalized nutrition advice and put you on the right path. Visit www.eatright.org/RD to learn more about RDNs.

 

Follow food safety guidelines. The Centers for Disease Control and Prevention estimates that roughly 1 in 6 Americans gets sick from foodborne disease each year. Wash your hands often. Refrigerate foods promptly. Use a food thermometer. Learn more at www.homefoodsafety.org.

 

Get cooking. Cooking at home can be healthy, rewarding and cost-effective.

 

Dine out without ditching your goals. Plan ahead, ask questions and choose foods carefully. Thing about nutritious items you can add to your plate and look for grilled, baked, broiled or steamed items.

 

Enact family meal time. Eating as a family just a few times each week promotes healthier eating.

 

Banish brown bag boredom. Enjoy a healthy lunch packed with nutrition with easy-to-fix, healthy lunch ideas.

 

Drink more water. Drink water instead of sugary drinks and let thirst be your guide. Drink plenty of water if you are active, live or work in hot conditions, or are an older adult.

 

Explore new foods and flavors. Don't ever hesitate to try new foods or new flavoring techniques with herbs and spices. Make it an adventure!

 

•Eat seafood twice a week. Seafood — fish and shellfish — contains a range of nutrients including healthy omega-3 fats.

 

Before you eat, think about what goes on your plate or in your bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients you need without too many calories. Eating right does not have to be complicated. Build your healthy plate with foods like vegetables, fruits, whole grains, low-fat dairy and lean protein foods. Make half your plate fruits and vegetables. Make at least half your grains whole. Switch to fat-free or low-fat milk, yogurt and cheese. Vary your protein choices. Cut back on sodium and empty calories from solid fats and added sugars. Enjoy your food but eat less. Be physically active your way.

 

Remember to "Bite into a Healthy Lifestyle" by adjusting your daily living to meet your nutrition and fitness goals. Start slowly with your changes and goals now. Let National Nutrition Month be the kickstart that you need to develop sound eating and physical activity habits. Are you up for the challenge? See a registered dietitian nutritionist today!

 

Carol Chappell, MS, RD, LD, is a dietitian at a long-term health care facility, and a lecturer for classes at the University of Louisville.

 

As your Life Coach I want to know:

 

What can you change to have a healthier lifestyle?

 

Who can you get involved with your new changes?

 

When will you get started?

RESOURCES

What to have a healthier lifestyle, but don't know how to get started.  This website has lot of good information to get you started.  Choose my plate.gov

TIPS & TRICKS

Tips for eating healthy on a budget.

1.  Make a list of your weekly meals.

2.  Make a grocery list.

3.  Use coupons

Coaching

Don't forget, I can help!.  You can send me an email to schedule your complimentary coaching session.  What do you have to loose!

Robin,

Your Life Coach

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